23 March 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

Couch Stretch x :30-:60/side

Glute Bridge x 10

Banded Assisted Leg Lowering x 10/Side

Childs Pose – Cobra Pose x 10


Min 1) Bike x :40

Min 2) RDL x 10

Min 3) Plank x :40


Deadlift (3-4 x 2 Building)

Record heaviest set

Refer back to DL history, most of you should have a history over the last couple weeks in the 4-6 rep range.

These should be TnG sets if possible.


Metcon (Time)

5 Rounds

12/8 Cal Bike

8 Deadlifts @60%Part A

6 Lateral Burpees

1:00 Rest
Record total time

(time when you finish 5th round)

Sets of DL should be controlled TnG and unbroken sets each round

Categories: WOD

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